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Buff spanioler program

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Program Description

**Ppa** is a dynamic 4-week workout program designed to build strength and enhance muscle definition through a balanced mix of bodyweight and dumbbell exercises. With 12 training sessions per week, you'll engage key muscle groups, including your back, arms, and core, using effective moves like Pull-Ups, Bicep Curls, and Dips. Each workout is structured to challenge your limits while promoting endurance and stability, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and boost your overall strength!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 07:10
  • Last Edited
    Jan 26, 2026 11:41
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.6%
Front Delts
12.7%
Triceps
11.3%
Abs
10.8%
Forearms
9.9%
Lats
8.5%
Upper Back
8.5%
Chest
8.5%
Middle Delts
5.7%
Lower Back
2.8%
Neck
2.8%
Rear Delts
1.4%
Glutes
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Floor Press (Dumbbell)
3
12 reps
-
4
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Floor Press (Dumbbell)
3
12 reps
-
4
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Floor Press (Dumbbell)
3
12 reps
-
4
Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Floor Press (Dumbbell)
3
12 reps
-
4
Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Ab Wheel
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Ab Wheel
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Ab Wheel
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Ab Wheel
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Wrist Curls
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Superman
3
20 reps
-
3
Neck Curl
3
12 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Superman
3
20 reps
-
3
Neck Curl
3
12 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Superman
3
20 reps
-
3
Neck Curl
3
12 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Superman
3
20 reps
-
3
Neck Curl
3
12 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
5 Reps
-
Day 2
1
Chin-Up (Bodyweight)
3 Sets
7 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
9 Reps
-
3
Floor Press (Dumbbell)
3 Sets
12 Reps
-
4
Push Up
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
3
Ab Wheel
4 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Wrist Curls
3 Sets
10 Reps
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Superman
3 Sets
20 Reps
-
3
Neck Curl
3 Sets
12 Reps
-
4
Side Bend (Dumbbell)
3 Sets
12 Reps
-